Friday, November 17, 2017

What I learned about helping others !

As a personal trainer and fitness professional, I work with mostly women which is a blessing to be a part of the lives of so many. I enjoy every aspect of working with women from the very first conversation about what goals we want to accomplish, through the tough workouts, learning about your life, family and children. I always feel a connection with the women I work with because that is part of what helps me help you.
If you are thinking about working with a coach or a trainer, you are going to open your eyes to the amazing things you never thought you knew about yourself and how quickly you start to learn to love your life again. My first goal and number one priority is to help you embrace who you are at this very moment yet allow you to find room to grow and develop the skills to adopt a healthier lifestyle. However, there are some things in the fitness industry that need to be touched on so that you are getting the best experience possible.
First off, when you begin your fitness journey, healthy is going to look different on everyone. Don't start your fitness journey with the intention of "looking" like someone. You are you! Beautiful as you are and you need to embrace yourself for what you have. My first goal with all of my clients is to increase your qualtiy of life. Better sleep, more energy, more FOOD( yes more of it) and better recovery from workouts is what you need to be focused on. NOT, the scale, losing weight fast or how you look. Choose goals that are performance based not just a number on the scale.
This leads me to the second topic of discussion of knowing your personal goal. What is it that you want to accomplish? Do you want to run faster, compete in a competition of some sort, get healthy so you can play with your kids? You need a clear goal that defines what you want the ending to be. Too often clients come to me with no goals or just that they want to lose weight. Yes that is going to be a apart of the process, its far more fun to have something to work towards.
The next issue is one that I address constantly, body shaming. Especially when it's your own body you are talking about. Nope, I just stop that right in its tracks. You don't need to talk poorly about yourself or your body, EVER....period. Fitness is not a punishment for eating or to burn off whatever calories you think you over ate. Fitness is a privilege that we are able to partake in. It's unfortunate that I see so many fitness professionals talking in a way that makes fitness the answer to your guilty night of sweets or doing hours of training to "get into the bikini" . My number one goal is to enhance your life and your thinking. You are perfect as you are right now at this very moment. Fitness is something you do for relaxation and to create a healthy lifestyle for long term activity.
Last little tidbit of information, no one is perfect. We all make mistakes and we all have things that we don't like about ourselves. The truth of it all is that we are working on ourselves to make our personal lives better. Remember why you are starting your fitness journey. IF it is simply to "look" better, you might want to change you outlook on the goals you do have. Try to empower your mind that you are good enough right now at this moment and that your fitness is a tool to enhance your life.

Thursday, November 16, 2017

There is NO quick fix !

If there’s one thing that frustrates me more than anything about the fitness industry, it’s the amount of supplements and quick fix approaches that are being advertised especially when done in a way that makes people believe they must be using them to get results. I know that you are on Instagram looking at the transformation Tuesday photos or the motivate/ inspire photos. I do believe there is nothing wrong with posting these images however please understand the method in which it took to get there. Some of those people might have worked YEARS for that after photo while others did something short term and might have not been the most healthy of options.
How many "quick fix" products have you bought in your lifetime? I am sure we all have some of those scam products in our homes right now as we speak. Just look at all the supplements the fitness industry tries to sell you on every single day. Are they worth it? Most likely no. The reason is that in order for the supplements to even have the smallest effect on your body composition, you need to have a solid training and diet protocol already in place. Think of all the things the market is trying to sell you: BCAA's for cardio, pre workout before you lift, intra-workout as you lift, post workout shake and then all the vitamins in-between. Is all that really worth it? Nope, it's not.
Now that you see that non of the above is going to make a difference in how you look, maybe you should start to dive into the things that will work over time. Here’s the thing that no one wants to accept because it seems too simple: The basics work. And you can make incredible progress without restricting yourself to meals of only green juice, or spending a ton of money on a bunch of supplements that are likely doing very little for you. Plus they are loaded with artificial ingredients that your body won't recognize and then it will have a harder time breaking it down.
My best tip for you is to keep it simple and basic. #BASICBABE You do not need to diet your life away, buy a fancy gadget, or spend a ton of money on supplements that claim to work. Keep it simple: eat real foods, train hard,and listen to your body. Don't be fooled with the industry, as soon as you try a product for weight loss, another one is on the market claiming to be better in it's place. Instead work hard and do it the old fashioned way. If you need help with training or balancing out your healthy lifestyle, contact me today and we can talk about making changes in your life!

Wednesday, November 15, 2017

BMI, what it is NOT telling you!

What does your BMI really tell you and the sneaky things it doesn't. I want you to think back to when you were at the doctors and they weighed you, took your height and then looked at the chart to see where you fell with your BMI? First off what is a BMI chart? BMI, an estimate of a person’s body fat, is used to predict a person’s risk for chronic disease. BMI is calculated by measuring a person’s weight relative to their height, and is highly regarded by medical professionals as a good indicator of a person’s likelihood of developing diabetes, metabolic syndrome, and cardiovascular disease.
Using a BMI chart is a bit inconclusive of what is really going on with your body so why do health care practitioners use this as a guide to assess your health? It is a simple and noninvasive way to collect information about overall health. However, it is not always telling you the whole truth of what is going on. BMI becomes less useful when it comes to assessing the risk of an individual.Here are some of the limitations BMI has when looking at individuals.
1- Muscle to fat ratio based on weight can be very misleading. BMI is using your weight overall and doesn't measure fat to muscle ratio. Yes muscle does weigh more than fat and on a smaller individual, this can appear that you are "overweight" or "obese" on the BMI chart because it doesn’t take into account a lot of factors, such as body composition, age, and sex. BMI also doesn’t take into account weight differences among the body’s tissues such as muscle, bone, organs, stored water and fat. People who strength train consistently tend to have a greater amount of lean muscle mass than people who don’t strength train. Yet, with BMI all weight from fat mass and lean mass is created equal. Of course, higher amounts of physical activity and lean muscle mass are protective for health and longevity, so take this into consideration when assessing your BMI value.
2- Being thin, doesn't always mean you are healthy and the flip side is that being slightly heavier doesn't mean you are unhealthy. Thin individuals who lack of muscle mass and carry excess body fat are at just as much risk for chronic disease complications as their obese counterparts, especially when the excess fat is carried in and around the organs.Yet, by BMI standards these individuals would not be considered at risk for chronic disease.
3- Get a more accurate measure of body fat by getting body composition testing done. This can be in the form of skin fold caliper testing, DEXA scan, BodPod, or hydrostatic weighing. All of these tests will help provide you with a more accurate representation of your body composition in relation to muscle and fat tissue. Recommended body fat percentages for women for overall health are between 21 and 32 percent, and between 10 and 22 percent for men.A waist circumference greater than 35 inches for women and greater than 40 inches for men is considered as an independent risk factor for cardiovascular disease, cancer, and all-cause mortality.
Here is the truth, what you weigh is only a small spinet of your health overall. Most of the time excess weight is accompanied by other negative health behaviors such as poor diet, smoking, being sedentary, and high stress. By including regular strength training and a healthy diet, you can reduce excess body fat and overall risk for disease, regardless of what happens to BMI.

Tuesday, November 14, 2017

Metabolic adaptations

Do you have metabolic shift? Is this a real thing? Your metabolism is comprised of all the processes that are happening with your body. Your body is super smart and learns to adapt to changes around it. Adaptations like this will always occur as the body tries to maintain homeostasis.
Initially, your metabolism will slow down which will cause fat loss to become harder to achieve. As well as that, you might start to notice other unwanted side effects of a slowing metabolism such as feeling cold, poor energy levels, the loss of your libido and of course weak performance levels.
Many people are doing a lot of exercise and not eating enough. This deficit can be from reduced calorie intake, increased calorie expenditure via exercise, or a combination of the two.Years of serial dieting, slashing calories, and managing everything (from stress, to guilt after eating something we deem “bad”) with food restriction and another punishing mile on the treadmill have left us in a bad spot. Not only is it nearly impossible to maintain, but we’re often not getting any results, and it makes it too easy to feel like we’re racking up one more “failure” that leaves us wondering: "What is wrong with me"?
To be clear, your “metabolism” isn’t one static thing in your body. It’s not an organ or a muscle. We’ve been told to think of our metabolism as a simple math equation: calories in - calories out = weight loss. It makes more sense to acknowledge that our metabolism and hormones are fluid, dynamic, and adaptive. More like a rubber band. You can pull or push, but only to a point, then it snaps back or breaks all together.
Initially, when there is the wrong kind of stress (or too much stress overall) on the metabolism, the body simply adapts to the new stress by down-regulating the metabolic rate. You see this time and time again when you start a new diet or increase your exercise and get results for a like a week, then nothing. But with this down-regulation of your metabolism that can happen very quickly you simply aren’t burning as much as you think you are.
At this point, 2 things can happen, you dig deeper or you give up. If you continue and dig deeper there are big hormonal shifts that happen when too much stress is put on your metabolism. Your coritisol, estrogen and thyroid are two hormones that become affected when you are cutting calories too low and doing to much exercise. How do you fix this shift?
1- Cut back on cardio and focus on strength
2- Increase your food intake slowly AKA reverse diet
3- Get enough rest days
All of this is going to take time to reverse. Don't give up on yourself, learn more about what your body is capable of and embrace the process of fixing things from the inside out!

Monday, November 13, 2017

Who's opinion matters most ?

Trying to eat healthy and workout is hard enough by itself, but having people support your goals can make a huge difference in your success. Here is the one problem I see often that affects success long-term is a lack of support.If you ask any person that is dramatically changing their habits they will tell you that one of the most difficult things they face is keeping on track in spite of the fact that their spouse or other family members are not on board with the process.
You can’t help others before you help yourself, and your family respects that, but we are likely approaching it all wrong. The first thing that you can do to get your family on board is to let it be known that you are doing this for yourself. The sooner they realize that you’re investing in yourself, the more appreciation they can have for the situation at hand. If they do not want to be involved with your process that is OK ! Do not get frustrated if they are not on board with your journey, it's YOUR journey not theirs.
Verbally take ownership of what you are doing and relieve duties from your spouse or family. You can tell them, “Hey, I’m going to be investing a bit of time into myself when it comes to my health and it is going to be a positive thing for me. I’ll have more energy and more stamina and it is going to make me happier.” Doing this sets up your intentions and gives them an expectation of what you want to accomplish.
We crave nurturing and to feel valued, but we also crave being taken care of and supported, be it emotionally, financially, spiritually, or all of the above. When we commit to something, it is important to follow through, mainly because of the message that it sends to our spouses and family. When you constantly want to start something but never finish it, what is the message you are sending to your family especially your children? You simply cannot expect your external environment to support you if the standard response is failure on your own accord.
Don't worry if they are invested in your journey. Not everyone feels excited for other people’s successes. Often times people become jealous that you are able to be disciplined enough to follow up on the actions you speak on. Not only will you be more of an example to your family but you are working on building a better relationship with yourself in the process.
Getting your family on board can be a great attribute to your program and your success but it shouldn't hinder your progress. Be mindful. Part of bettering your body is also bettering your brain and attitude towards others. Be the best possible version of yourself.

Friday, November 10, 2017

Guilty of Procrastination ?

Are you guilty of procrastinating? If you have been putting off getting it together with your health goals, it's time to take a step back and own up to our excuses and our fear of things just being too hard. It is already November and you could invest your efforts and crush the rest of 2017, or you can procrastinate and wait until January. Don't wait until later when you can be making strides NOW!
Procrastination can creep into our lives, slowing or even stopping progress. You may procrastinate for a variety of reasons- Life got in the way, I don't have time, I have a family, or maybe a busy job. A successful person must first master him- or herself to be able to create a lifestyle conducive to success.
First, you must figure out why you procrastinate and what you procrastinate about. Second, create a strategy to fix the situation and follow through even when you don’t want to. Procrastination is often a degree of avoidance due to conflict, difficulty, and hesitation on how to go forward. We put off things we don’t want to do, don’t know how to do, or are not sure what the outcome will be. Do you ever want to start something yet you have the replay of things in your mind of how it can go wrong or that you might not be successful at it? We all do that from time to time and that procrastination sets in and you never even start.
You have a far more better life than to succumb to a mediocre life because you are afraid of an outcome that you are making up in your head. If you feel like you are stuck doing the same thing over and over again but want to make strides to find your way out of the whirlpool of fear, listen up to make changes in your life.
The biggest things I see people and most often my clients struggle with is nutrition or getting on a program that will foster a healthier lifestyle. Does it take some planning? Of course but you plan your life around your family and events you need to go to. This is just one more of the things to take into consideration that can be a huge game changer for you to see results. Nutritional strides can be made by planning for it in advance. It's really hard to just wing it when your life is busy and that is when fast food becomes your crutch. Being able to eat healthy requires purchasing your food, often well in advance, preparing the food, and packing it with you to eat throughout the day.
Your nutrition has one of the biggest impacts on how we feel, our performance, and our health. So can you stay focused and slay the week?
1-Make a meal plan for the week.It doesn’t have to be complicated, but plan out the basics and make sure you know the main components of the meal.
2-Plan your shopping trips into your schedule.If it doesn’t get planned it doesn’t get done.
3- Meal prep for the week. Explore the world of crockpots, cooking en masse, and freezing, and doing weekly cooking prep.
4-Buy a water bottle and meal containers to take your food and water with you on the daily.
Nutrition is half the battle, but just as difficult is keeping your training routine. Next the hurdle is training. We all have great intentions until it needs to be applied to your life. If your schedule becomes too ridged and inflexible, then you may be forced to break it. You must figure what type of training is realistic to you, given how your life looks. I always ask my clients what they feel is a realistic schedule, not what they ideally want to happen but what they can actually commit to. We all want to training 5-6 days a week but if you are doing zero now, having a plan in front of you will not help you make it to the gym any faster than not having a plan.
1-Start with small realistic goals for how many times you want to workout for the week. Commit to a schedule and write it down.This can be specific with each day written out by a coach or loose like working out three times per week while on your travel schedule. Publish this schedule and put it in a place you’ll see every day.
2-Where are you going to workout? You do not need to be in a gym to get in a killer workout. There really is no excuse since fitness can be anywhere.
3- Accountability is key. Do you need someone to report to? Higher a trainer that will be there to keep you accountable to all of your training sessions. Or maybe find a friend that you can hit the gym with. You are less likely to skip when you know someone is counting on you to be there.
4- Write your goals down. There is something about having a concrete goal to work towards that makes you motivated to get to the gym. I know that from my own experience, I need a goal or a finish line for me to accomplish the things I want to in my fitness goals.
My best advice is to start a pattern of consistent behavior that will keep you accountable. Instead of pushing it to the side or making an excuse as to why you can't get it done, take control over your thoughts and lifestyle to make it happen today !

Thursday, November 9, 2017

Fill up YOUR cup first!

If you don't fill up your cup first, you have nothing to pour out into others. I wanted to talk today about taking care of yourself both mind and body. I understand we all have lives, we are busy people going from place to place with not a lot "me" time. Yet a lot of this is self created clutter that you can really sift through and find areas of time that you can use for you.
Be good to yourself. It's quite simple yet overlooked by almost everyone. As a trainer, my first goal besides getting people to live healthier lives, is to learn to be good to themselves. This is through training and eating healthy foods that make them in control of what they do again. You see many women I work with are so forgiving to others and ready to say yes to everyone besides themselves. You are worth your time too!
One thing I see often is the fear of failure holding people back from truly reaching the potential they are destined to have. If you are too hard on yourself, it is setting you up for a reason to not continue forward. Self-destructive behavior can take the form of striving to achieve physique goals, or training to win marathons, or any type of physical competition or goal. Athletic goals can also be taken to extremes to the point that it is unhealthy physically, mentally and emotionally but can be perceived and easily dismissed as “driven." Driven does not mean it healthy.
There is a difference between being driven and being self-destructive. Ask yourself what the motivation is behind what you are doing daily. Does this action come from a positively driven or being negatively self-destructive place? Exercise is the one thing I see most often being abused. If you are doing cardio or training to "undo" what you ate, right there it's being destructive. You should be training because you love to feel powerful and strong not as a punishment.
The act of being good to yourself can come in many forms. The first one that you can start right now is how you talk to yourself. Are you talking to yourself from a positive place? Do you speak to yourself with kindness or are you tearing yourself down daily. I want you to work on your internal dialogue that you are speaking day in and day out. Give credit to yourself when credit is due.
I personally feel it is very healthy to have a level of pride and feeling of accomplishment if you’ve done what you’ve set out to do, or even more than what you set out to do. It’s OK to be proud. Genuinely being proud of what you’ve done is healthy mentally and emotionally.
Working on yourself from the inside out is not an easy task. I want to help you find that inner confidence and truly feel accomplished with what you are doing with your life. Comment below some ways you are going to be good to yourself!

Wednesday, November 8, 2017

PCOS and how to mange the symptoms.

Managing your PCOS with your diet. There is not a cure for it, however you can manage the situation through your nutrition. What is polycystic ovary syndrome (PCOS)? It is a problem in which a woman's hormones are out of balance. It can cause problems with your periods and make it difficult to get pregnant. PCOS also may cause unwanted changes in the way you look. If it isn't treated, over time it can lead to serious health problems, such as diabetes and heart disease.
Diet and exercise are important parts of managing PCOS (Polycystic Ovary Syndrome). This is because young women with PCOS often have higher levels of insulin which is a hormone in their blood, and many have trouble maintaining a healthy weight. Knowing the right foods to eat as well as the kinds of food to limit can improve the way you feel. It will also help you lose weight. Eating well, staying active, and maintaining a healthy weight (or losing even a small amount of weight if you’re overweight) can improve PCOS symptoms.
The insulin level in your blood goes up after you eat. It goes up the most after you eat or drink something that contains carbohydrates. Carbohydrates are found in grains (such as bread, pasta, rice, and cereal), most snack foods (such as chips, cookies, and candy), sugary drinks such as soda and juice, and fruits and vegetables.
One of the ways to manage your insulin is through the keto diet which is a high fat, lower carb and protein diet. This is not a "diet" it is a lifestyle change in order to help make your body work more efficiently. Along with the keto diet, you can add in intermittent fasting. This helps to minimize your feeding window which minimizes the amount of insulin spikes your body has throughout the day. By minimizing this issue of insulin spiking, you will not be sending your body through ups and downs with insulin. My best advice is to do a 16/8 hour fast. This is when you fast for 16 hours and eat in an 8 hour window.
Another tip to manage your PCOS is to get enough fiber in your dieting from veggies and fruits. Limit your intake of starchy carbohydrates. I recommend that you get 20-30 grams of fiber per day. Second, make sure you are getting enough fats in your diet. Fats help with hormonal balance which many women limit fat intake thinking it will cause them to get fat. This is not the case and you should be eating no less than 40 grams of fats per day.
Last is supplementation in which there are some to avoid and some that you should use. First, look into non GMO Phytoestrogen supplements to balance hormones naturally. I would try to avoid testosterone boosting supplements such as amino acids, fat burners and pre workouts.
If you have PCOS, try taking control of your nutrition and see how that can make a positive impact in your life.


Tuesday, November 7, 2017

"Gluten-Free" is now a trend.

Gluten free, it's a common term now that many people are using as a "diet" however what do you really know about being gluten free and is it something that is good for you?
What is a gluten intolerance? It isn’t a food allergy. It’s a physical condition in your gut. Basically, undigested gluten proteins (prevalent in wheat and other grains) hang out in your intestines and are treated by your body like a foreign invader, irritating your gut and flattening the microvilli along the small intestine wall. Without those microvilli, you have considerably less surface area with which to absorb the nutrients from your food. This leads sufferers to experience symptoms of malabsorption, including chronic fatigue, neurological disorders, nutrient deficiencies, anemia, nausea, skin rashes, depression, and more.
What is gluten? Gluten is the primary protein component of wheat, it is what gives breads their delicious chewy texture. The only known cure for celiac disease is complete elimination of gluten from the diet. This means cutting out processed foods such as pizza, bagels, pasta, pancakes, waffles, doughnuts, cookies, soy sauce (it has wheat in it), and anything containing wheat. For the sake of convenience, foods labeled “gluten free” are free of these proteins as well. But foods labeled “wheat free” may still contain them, so these foods are not necessarily gluten free.
Here is the catch 22. NOT all gluten free products are healthy. As gluten-free gains popularity, food companies, who are well-aware of a potential marketing opportunity, turn out processed, sugary junk foods as “healthy” gluten-free alternatives. Look at most grocery aisles and you’ll find gluten-free chocolate chip cookies, breads and pretty much any conventional sugary, junky food.So while those cookies say “gluten-free” in big bold letters, turn the box around and read the ingredients: you will find high sugar content, flour (which converts to sugar) and weird food-like additives that add up to big profits for these companies, while adding pounds around your midsection and sabotaging your health.
What should you eat? Whole foods that nature created because it's a gluten-free diet. Don't fall into the marketing traps or fad diets. I usually discuss going paleo with many of my clients because by default it will clean up your diet, incorporate more whole foods and help rid the body of processed foods/ toxins built up over time.
My biggest advice is to cook at home. Buy foods that require them to be cooked because if not used they will spoil. That is what your body is craving. Choose a variety of fruits and veggies to eat during your week and try new things often. If was grown on a plant, eat it; but if it was made in a plant, don’t eat it. Naturally gluten-free foods don’t come in a box and certainly don’t have a ton of weird ingredients. Pay attention to the order in which ingredients are listed. If a real food is listed at the end and sugar or ingredients that you don’t recognize are listed at top, put it back. The most abundant ingredient is listed first. Others are listed in descending order by weight. If you see any words on the label you can’t pronounce, you should definitely avoid it.
A gluten-free diet makes a great way to reduce inflammation, improve gut function, lose weight and improve your mood and energy. But this only happens when you eat real, whole foods like fruits, veggies, nuts, seeds, clean animal foods, whole gluten-free grains and beans. If you need help or want more information, please comment below so we can start a discussion!

Monday, November 6, 2017

Can you "find" motivation?

Is motivation something you can find and conjure up? Or is it something you need to have deep in your soul? I will bet you that everyone you meet falls out of being motivated at some point in their lives, the difference is how strong the habit is.
You need to have a habit created in order to make something last long term. Have you ever started a program and found yourself 3 weeks later frustrated that you are not as motivated as when you started? Maybe it's because you are not seeing the changes as quickly as you would like or maybe because you are truly not enjoying the process anymore. Whatever your case may be, if you created a habit of eating right and going to the gym that should help you stay on track and motivated to go.
You have to understand that there will be moments of failure in your progress. No one is 100% all the time, we are all flawed and you are human. You cannot get stuck on the little hiccups that occur. If you make a mistake you need to move on and fix the issue that made it happen in the first place. Learn to be prepared for the moments that can go wrong. For instance, if you are going out to eat, pre plan your meal by looking at the menu. If you miss the gym, make sure you get there the very next day. Do not allow yourself to spiral out of control.
If you don't like it or believe in it, you won't do it. If you had spinning class don't sign up for that at the gym. If you hate celery or broccoli don't force yourself to eat it. What you do needs to be enjoyable and something you can do for a lifetime. Choose foods that you really enjoy and keep them on hand. If you are in the car, make sure you have some of your favorite snacks as options for you to eat while on the go.
Last but not least, let's stop the chronic dieting. Not only are you making your metabolism a mess by yo-yo dieting but you are not creating a good life habit that will last. So many women that I work with are eating 1000 calories or less thanks to some fad diet program. I have seen much success from women who learn to track their macros with the understanding of what is made up of.
You CAN make this a lifestyle that you enjoy with foods that you love and still meet your weight loss goals. I have done it, and continue to tweak it so that I am not only meeting my goals, but making it enjoyable in the process. I want you to start to dig deeper with the knowledge you gain. Understand the why and your motivation becomes he easy part!

Friday, November 3, 2017

Gut Health

When Hippocrates said, “All disease begins in the gut” thousands of years ago, he really was on to something.Talking about gut health is not a sexy topic and many people will not even take the time to read this, however if you feel that you can learn something about your gut health, keep reading!
I hear complaints all the time from people who are struggling with digestive issues and unable to find relief. Many have been given the label of IBS, only to never get to the root cause of what’s really going on. And while digestive issues like cramps, bloating, and acid reflux, are all uncomfortable, they are only symptoms of a larger problem, that if let go can lead to even more serious health issues down the road.
A compromised gut is the breeding ground for inflammation, and as a result can directly impact your overall health, be it physical, mental, or emotional. Whether it be food sensitivities, autoimmune disease and other chronic illness, skin problems, hormonal imbalances, or anxiety and depression, all of these issue can be linked back to poor gut health.
When talking about gut health, it's important to look at the bacterial composition as well as the integrity of the lining. An imbalance of good to bad bacteria can impact the way your body metabolizes food and even increase appetite, among other things. So if you look at it that way, it’s safe to say that an impaired gut can even make it more difficult to lose fat.
Contributors to poor gut health include antibiotic use, chronic NSAID use, environmental toxins, diets high in refined carbs and inflammatory oils and low in fiber, stress, and even over training.
However, by following the steps I mapped out, it is possible to restore proper gut function, or prevent it from even becoming an issue in the first place. Here is what you need to know about repairing your gut health:
1-Eat a variety of fruits and veggies. The more micro nutrients you have in your body, you will have a better chance at creating a positive environment for healthy gut bacteria to do it's job.
2-Eat the right kinds of healthy fats in your diet. You should never be below 30 grams of fat daily for hormone purposes. Try to add in coconut oils, avocado, nut butters and oils.
3-Learn your body and what works well with you. Do you have a gluten intolerance? Do you feel tired and sluggish after eating carbs? How is your energy levels throughout the day? All of these things can be uncovered with experimental dieting.
4-Stress kills, no really it does. Find ways to manage your stress levels and to make sure you are getting adequate sleep. If your body is stressed, it becomes compromised with fight or flight responses. This can link to a higher cortisol production and increase in stress levels. Getting 7-9 hours of sleep a night is important for recovery and a decrease in stress.
5- Take a probiotic or drink foods that are fermented like Kombucha. Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of bacteria as something that causes diseases. But your body is full of bacteria, both good and bad. Probiotics are often called "good" or "helpful" bacteria because they help keep your gut healthy.
If you have any questions on the suggestions I gave, don’t hesitate to ask. This is some important stuff that everyone needs to take seriously. It may not be sexy to talk about but it can make your life a whole lot easier to manage!

Thursday, November 2, 2017

Why cardio for fat loss not the best option.

Client: I want to first lose weight then once I am at my "goal" weight, then I want to add in weight training.
Why is this not the most ideal approach yet many people think this is the right way to go about losing weight? I think it's because it has become super popular with trendy fitness magazines and fad diets that say you should be doing cardio for weight loss. Yet, they forget the importance of actually lifting weights which BUILDS your metabolism up by creating lean muscle mass.
The truth is, that if you want to lose fat optimally, then you NEED to make sure you're focused on your nutrition first. Next, you'll want to include some type of weight lifting or resistance training into your routine and THEN at the end is cardio as a tool. The truth about doing cardio is that it's catabolic, meaning it's eating away at your muscles. If you put this into perspective, think of a long distance runner and a sprinter's body shape and composition. A marathon runner will have little to no muscle size but be lean which for many people leads to skinny fat syndrome. However on the other side is the sprinter who is short duration and explosive movements built with muscle packed on their bodies.
Here is where many beginners go wrong in starting off with doing a ton of cardio. Naturally, you want to lose some fat, so this week, you start doing lots of cardio. Long boring cardio session on the treadmill, elliptical, and exercise bike. You sweat your butt off each session and you are BORED plus its something you are not looking forward to doing. One month later, you weigh yourself. You've only lost 1lb in a single month. This sucks, and it's why most people quit trying to lose weight. Why did this happen?
Your body adapted to the cardio you were doing. You see your body is amazing and is smarter than you can rationalize with. If you do the same cardio, say an hour on the eliptical, over the course of a month, your body adapted to that hour and now it's not working as hard as it was in the beginning so it stalls weight loss. So you increase your cardio to LONGER and then the cycle continues. Before you know it, you are doing 2- hours of cardio and your body still looks the same... HMMMM,. Sounds like you should be doing something different. However, now your body is stuck because without the cardio. you might gain weight. Hence the yo yo dieting issues we see often as trainers. You do so well then fall off the wagon fast when your body adjusts.
Instead of thinking of cardio as your training, use weight training to build muscle and cardio as a tool when you need it to burn fat. You do not want to be dependent on cardio for your weight loss efforts to be accomplished because you will need to wean yourself off of it at some point. Let's be real honest, no one wants to do an hour of cardio a day plus weight training the rest of their life. This is why progressive overload is so important in weight training. You challenge your body and you make changes happen.
If you want more information on how to do this and not be stuck in the cardio cycle, comment below and let's talk!

Wednesday, November 1, 2017

Lose weight without cardio !

How to lose weight WITHOUT cardio, yes I said NO CARDIO 
So many women are mistaken that to lose weight you need to do endless hours on the treadmill and to be honest there are plenty more effective ways to lose weight. Just think of how many times you stayed on the treadmill or stepper wishing it would be done? That's no way to want to maintain living a healthy lifestyle.
To lose weight, cardio can be a tool but you do not need to do it in order to see changes. Here are some things you can add into your routine that are not cardio on a machine!
#1- Diet is king! You will hear me say this over and over again but diet is the foundation. You should think of making small but manageable changes that allow you to maintain the changes long term. Switch your soda for sparkling water. Add protein to your meals. Eat whole foods and start eliminating processed foods.
#2- Lift heavy using compound movements. Squats, bench, deadlifts and overhead press are huge metabolic burners. You should be adding in a big lift into your training sessions. Building a strong body means that you should be adding in resistance training that will tax your body slightly to create a hormonal response.
#3- Circuit training adds fun into your training. IF you want to get your hear rate up, you can do circuits in groups of 3-5 exercises OR choose metabolic conditioning work like sleds and battle ropes to keep your body guessing. A strength circuit can burn up to 30% more calories than a normal gym session. The secondary benefit here is better conditioning and work output.
Cardio is great for heart health and you should try to add it into your training sessions 2-3 times a week. It's not magic, its consistent effort daily!